Bipolar disorder is tough to manage. Especially when you feel that you out of control of your moods, your body and sometimes your thoughts.
Bipolar disorder is chronic.
It is lifelong, and it requires management to have a good quality of life.
No, I don't mean just medication management. Can meds help? Sure.
But there are things YOU can do (or help your child do) to help prevent episodes of mania, hypomania or depression.
Pro-Tips on Preventing Episodes
A consistent sleep schedule. This means you go to bed at the same time every single night, and you wake up at the same time, every single day. It does not matter if it is a weekend, a weekday, a workday.. if there was a concert the night before. It needs to be the same EVERY day. If you miss even as little as one day or start reducing the hours to go out to social hour, you are putting yourself at risk.
After you wake up, expose yourself to bright light right away. Go pop your head outside and spend a few minutes in the bright light.
Have a wind-down routine at night. Have the same routine of dimming the lights at a certain hour, maybe taking a shower/bath, reading a little, meditating.. or you pick your preferred non-stimulating activity to help your brain chill out. Avoid electronics directly before bed and do not exercise before bed.
Go to bed at the same time, even if you are not sleepy. You need a minimum of 6.5 hours in bed every night.
If you have a messed up sleep schedule, move your bedtime back by 30 minutes per week until you are sleeping during reasonable hours.
Gradual light in the AM and PM. A dawn simulator can be downloaded to simulate the sunrise and sunset. The "Hatch" device is also a worthy investment that includes this feature along with white noise and meditation.
Keep the bed for sleeping - not doing work, homework, or watching TV.
Know that although you may have struggled with sleep in the past, it does not mean that you will always struggle. Tell yourself that you are capable of sleeping. We are all capable of sleeping. Being anxious and believing you are unable to sleep without a television, electronics, substances or medication reinforces that you will struggle.
Follow the same routine EVERY. SINGLE. DAY. Wake up at the same time. Exercise at the same time. EAT MEALS at the same times. Spend time with, call or text a friend, partner or family member at the same time, every day. It sounds tedious, but research shows it really does support your brain to prevent episodes.
Exercise. There is evidence that regular exercise (on a structured schedule) can be beneficial to help prevent depression and keep your mood lifted and stable.
Avoid caffeine, drugs and alcohol.
Find your outlet. Make sure you are prioritizing doing enjoyable activities and hobbies regularly as an outlet for stress.
If you notice you're starting to become a little manic or hypomanic..
Limit tasks and responsibility. Avoid stressors.
Reduce stimuli. This means put yourself in a quiet space, try to rest. Avoid parties, crowds, busy, stimulating or noisy places.
Ask a loved one to hold your debit card and help you monitor your finances.
Reach out to your therapist or provider.
Avoid going on dates or dating apps until you are in a better headspace.
Abstain from caffeine or stimulants.
Stick to your schedule. Eat at the same time, shower at the same time, etc.
Wear blue light glasses every day throughout the episode.
From 6pm to 8am every day, put yourself on bedrest in a dark room. This will rapidly reduce symptoms of mania/hypomania over a few days.
